How to GET RESULTS BETWEEN SESSIONS LumboPelvic Hip Complex HOMEWORK. LPHC Homework Presented by Dr. Bruce Costello

Transcription

1 How to GET RESULTS BETWEEN SESSIONS LumboPelvic Hip Complex HOMEWORK LPHC Homework Presented by Dr. Bruce Costello

2 Spinal Mobilization Reaching for the Stars Side-Bend Modified Karate Punch

3 Session Objectives You will learn how to use self-care skills and tools to reduce and eliminate YOUR body pain. You will learn how to teach these skills to your clients in order to DELIVER LONG TERM RESULTS and offer a VALUE-ADDED SERVICE. If YOU and YOUR CLIENTS perform and practice these self-care skills you will FEEL GREAT you will have INCREASED ENERGY, LESS PAIN, MORE ENTHUSIASM for your work and a longer career.

4 History of Corrective Bodywork TM Corrective Bodywork (CB) was created to help my extreme pain and disability. CB was born from study of NASM CES, Vladimir Janda, Perry Nickleston, Thomas Myers, Gray Cook, Esther Gokhale and many others. CB is based on SCIENTIFIC PRINCIPLES of neurology, biomechanics and physiology. The unifying theory of CB is to BALANCE the body in gravity and reduce the stresses and strains on the muscles, joints and nervous system.

5 BALANCE EXPERIMENT Alignment with Gravity Balance Out-of-Balance

6 MINDSET #1 MYOFASCIAL IMBALANCE & INCOORDINATION PAIN & DYSFUNCTION BALANCE Tension Forces

7 Practice Perfect Posture

8 Practice Perfect Posture Sitting Exercise Reach hands high overhead. Draw your awareness to your Corset. Repeat. Maintain Corset and Lower Arms. Breath. Imagine lifting the crown of your head toward the ceiling. Draw your chin inward and gaze slightly down. Lengthen the back of your neck. Breath. Shoulder Roll Move the shoulder girdle up and roll back & down. Hold. Breath.

9 MINDSET #2 IDEAL POSTURE BALANCE ANTAGONISTS Alignment in Gravity Reduce Stress & Strain

10 Practice Perfect Posture LumboPelvis Pelvis is tilted forward at the L/S region Spine above L/S region has minimal curvature Activate the Corset Engage LumboPelvic Stabilizers TrA, IO

11 Practice Perfect Posture Lumbar Curve SPINE IS LENGTHENED Upper Lumbar curve is flat

12 Your Corset is your INNER CORE Transverse Abdominis, Multifidus, Diaphragm, Pelvic Floor LIFT YOUR RIB CAGE FROM THE PELVIS

13 Practice Perfect Posture Shoulders & Arms Shoulders are positioned to the back of the chest Arms align with the back of the torso Forearms are turned out so the thumbs face forward

14 Practice Perfect Posture Shoulder Roll-Back Roll the shoulder girdle forward, up, then draw the scapula together & down the spine. Engage the shoulder girdle retractors, depressors and external rotators. Activate rhomboids, middle & lower trapezius, infraspinatus & teres minor.

15 Practice Perfect Posture Head & Neck LENGTHEN THE NECK Lift the crown of the head Draw the chin inward Gaze slightly downward

16 Practice Perfect Posture - Sitting Reach overhead. Notice rib cage lift and waist narrow. Hold corset and lower arms. Lengthen neck. Crown of head reaches up. Tuck chin in. Perform shoulder roll back. Hold back and down. Externally rotate shoulders. Supinate forearms so thumb nails are directed forward.

17 Awareness Activity: Take Posture Photo Normal Posture & Practice Perfect

18 Practice Perfect Posture LIFT Exercise Lift Rib Cage & Narrow Waist Activate Transverse Abdominus & Abd. Obliques

19 Practice Perfect Posture LENGTHEN Exercise Lengthen Back of Neck Engage Deep Anterior Cervical muscles to elongate cervical spine Activate longus colli & capitis

20 Practice Perfect Posture ROLL-BACK Exercise Double Hitch-Hiker Engage rhomboids, mid & lower trapezius & infraspinatus and teres minor

21 Practice Perfect Posture - Sitting PRACTICE is the Mother of SKILL 3-Step MANTRA to Practice & Remember Lift Lengthen Roll-Back

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23 MINDSET 3 JOINT-BY-JOINT APPROACH Developed by Michael Boyle and Gray Cook

24 LPHC Joint-by Joint Approach Hip Mobility LumboPelvis Stability Thoracic - Mobility Mobility Release tight muscles Lengthen short muscles Stability Activate inhibited muscles Sensorimotor integration training

25 4 Steps to Normalize Nervous System 1 st Release Tension 2 nd Restore Length 3 rd Regain Strength 4 th SensoriMotor Integration

26 MINDSET 4 NERVOUS SYSTEM CONTROLS & COORDINATES ALL MUSCLE CONTRACTIONS Normalize Nervous System Balance 1 st Treat the Nervous System IF Overactive inhibit and release IF Underactive activate and strengthen 2 nd Address the MyoFascia

27 LESS IS MORE MINDSET 5 MyoNeural Release Technique Locate Taut and Tender fibers (TnT) Locate the point of maximal tenderness (PMT) Adjust pressure to 3 5 (Pain scale of 1 10) Hold steady for sec. DO NOT MOVE Breath and Release (Initiate Relaxation Response)

28 Self-Made Pain Relief HIP Hip Assessment - Mobility Release Hamstrings & Adductor Magnus Lengthen Hamstrings Release Rectus Femoris & Tensor Fasciae Latae Release Hip Abductors Release Hip Adductors Lengthen Hip Flexors Lengthen Hip Adductors Re-Assessment of Hip

29 Hip Assessment Straight Leg Raise Internal Rotation Figure 4 External Rotation

30 Hamstrings Release Hip Extensor

31 Release 4 th Hamstring Adductor Magnus

32 Lengthen Hamstrings Semimembranosus, Semitendinosus, Biceps Femoris

33 Rectus Femoris Release Hip Flexors

34 Release Hip Flexors Tensor Fascia Latae, ITB

35 Release Hip Abductors Gluteus Medius & Minimus

36 Release Hip Adductors Adductor Longus, Brevis, Gracilis, Pectineus

37 Lengthen Hip Flexors Rectus Femoris, TFL & Psoas

38 Lengthen Hip Adductors Pectineus, Add Longus, Brevis, Magnus, Gracilis

39 Hip Re-Assessment Straight Leg Raise Internal Rotation Figure 4 External Rotation

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41 LPHC Joint-by Joint Approach LumboPelvis Stability Thoracic - Mobility Mobility Release tight muscles Lengthen short muscles Stability Activate inhibited muscles Sensorimotor integration training

42 Thoracic Spine Assessment Thoracic Mobility

43 Thoracic Spine Mobility Spinal Rotation Assist Foam Roll Thorax Release

44 Self-Made Pain Relief LOW BACK LumboPelvic & Sacroiliac Assessment Release Lats Lengthen Lats Release Lateral Hip Rotators Lengthen Lateral Hip Rotators Activate Transverse Abdominus Activate Hip Extensors Activate Hip Abductors Single Leg Squat Core Activation Squeeze Walk

45 LumboPelvic Assessment Gluteus Maximus & Gluteus Medius & Minimus Muscle strength tests

46 Low Back & S/I Assessment Milgram s Test Active Straight Leg Test

47 Release Lats Tight lats increase lumbar lordosis

48 Chair Stretch Lengthen Lats

49 Release Lateral Hip Rotators Piriformis & GOGOQs

50 Lengthen Lateral Hip Rotators Piriformis, GOGOQ, Gluteus Maximus

51 Activate Transverse Abdominus Draw-in Navel and Press Spine into Floor

52 Activate Hip Extensors Prone Single Leg Bridge Gluteus Maximus

53 Activate Hip Abductors TFL, Gluteus Medius & Minimus

54 Single Leg Squat Activate Gluteus Maximus and Medius/Minimus

55 Lumbar Spine Stability Sitting Core Activation Arms Overhead side bend, rotation Tuck & Arch Hold Tuck Lift Knees single, double, moguls & arms Bicycle

56 SensoriMotor Integration Squeeze Walk

57 Squeeze Walk Lift Lengthen Roll-Back Take a Full Stride Squeeze Gluteal at Heel Strike Pull your Body Forward

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